How to Use a Pregnancy Pillow the Right Way (Step-by-Step)
When I bought my first pregnancy pillow, I had no idea how to actually use it. I thought I could just throw it on the bed and magically wake up comfortable. But after a few restless nights, I realized there’s a right way to use a pregnancy pillow so it supports your body exactly where you need it.
In this guide, I’ll walk you through step-by-step how to use a pregnancy pillow for better sleep, less back and hip pain, and a much more comfortable pregnancy.
Table of Contents
Why a Pregnancy Pillow Makes Such a Difference
Before I learned how to use mine correctly, I was constantly waking up with back pain and sore hips. Pregnancy pillows are designed to support your belly, align your hips, and take pressure off your spine.
Once I figured out the best way to position it, my sleep quality improved dramatically.
➡️ If you don’t already have one, I highly recommend the PharMeDoc U-Shaped Pregnancy Pillow because it supports both sides of your body at once.
Step 1: Choose the Right Pregnancy Pillow Shape
Pregnancy pillows come in a few main shapes:
- U-shaped: Wraps around your whole body (belly and back).
- C-shaped: Hugs your front and back but is slightly smaller.
- Wedge: A small pillow you can place under your belly or back.
➡️ I personally loved the bbhugme Pregnancy Pillow because it’s adjustable and works in multiple positions.
Step 2: Position It Around Your Body
- If you’re using a U-shaped pillow, lie in the center and wrap each side around your belly and back.
- With a C-shaped pillow, hug the long side in front of you and tuck the curve behind your back.
- For a wedge pillow, place it under your bump, behind your back, or between your knees for targeted support.
Step 3: Place a Section Between Your Knees
One of the biggest mistakes I made was not supporting my hips. Placing part of the pillow between your knees keeps your hips aligned and reduces lower back pain.
➡️ If your pillow doesn’t have a section for this, you can add a knee pillow from Amazon for extra comfort.
Step 4: Adjust for Your Belly and Back
Make sure your bump is gently resting on the pillow without sinking too much. If you’re using a U- or C-shaped pillow, let one side support your belly and the other side support your back.
This also prevents you from rolling onto your back at night, which can be uncomfortable later in pregnancy.
Step 5: Elevate When Needed
If you’re dealing with heartburn or trouble breathing, try elevating your upper body. You can use the pregnancy pillow to prop up your shoulders and head slightly, or pair it with a wedge pillow for extra lift.
➡️ The Hiccapop Pregnancy Wedge is perfect for this and easy to move around.
Step 6: Use It During the Day Too
I used to think pregnancy pillows were only for nighttime, but they’re amazing for sitting on the couch, reading in bed, or even working from home. Wrapping mine around my back gave me instant relief from pressure.
Step 7: Re-Adjust As Your Body Changes
Your belly will grow and your needs will change. Don’t be afraid to adjust the pillow as you move through each trimester. I often tightened the U-shaped pillow in my third trimester when I needed more support.
My Final Thoughts
Using a pregnancy pillow the right way can completely change how you sleep during pregnancy. Once I learned how to position it properly, I finally started waking up pain-free.
If you’re still deciding which pillow to get, I recommend starting with a U-shaped or C-shaped pillow because they offer full-body support.
➡️ Click here to shop my favorite pregnancy pillows and accessories on Amazon
Trust me—once you set it up correctly, you’ll never want to sleep without it again.
When I first started using my pregnancy pillow, I wasn’t sure how tight or loose to position it. Over time, I learned that finding the right snugness is key. If the pillow feels too loose, it won’t support your belly or back well. If it’s too tight, it can feel restrictive and uncomfortable.
Another thing I realized is that supporting your lower back is just as important as supporting your belly. In the beginning, I only focused on my bump, but I still woke up with pain. As soon as I started positioning the pillow so it hugged my back too, the discomfort went away.
If you’re using a U-shaped pillow, try placing one side under your head like a normal pillow. This keeps your neck aligned and saves you from having to use an extra pillow on top.
I also discovered that switching sides during the night can be easier with the right setup. With my U-shaped pillow, I didn’t even have to flip it over. I just rolled to the other side, and the pillow supported me perfectly.
If you’re using a C-shaped pillow, experiment with how high or low you position the curve behind your back. Moving it a little lower helped support my hips better, which made a huge difference in my third trimester.
Some nights I needed extra elevation for heartburn. I propped up the top half of my pregnancy pillow with a couple of firm pillows underneath. This simple change helped me avoid that uncomfortable burning feeling.
I also used my pregnancy pillow to elevate my legs when they were swollen. Putting my feet on top of the pillow while lying on my side improved my circulation and made me feel lighter by morning.
Another hack that helped me was using the pillow during the day while sitting at my desk. Wrapping it around my lower back and hips gave me great posture support, especially when I was working long hours from home.
If you have a wedge pillow, don’t just use it under your belly. Try tucking it between your knees or behind your back for extra alignment. It’s small but surprisingly versatile.
I also learned that fluffing the pillow each night keeps it supportive. Over time, the filling can bunch up in certain areas, and redistributing it makes it feel brand new again.
One mistake I made early on was only using the pregnancy pillow at night. Once I started using it for naps or even relaxing on the couch, I felt less tension throughout the day.
Finally, remember that your needs will change each trimester. The way I positioned the pillow in my second trimester didn’t always work in the third. Don’t be afraid to try new setups and adjust as your belly grows.